Beets vs. Brussels Sprouts
Nutrition comparison of Beets and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and brussels sprouts:
- Both beets and brussels sprouts are high in dietary fiber and potassium.
- Brussels sprout has 67% less sugar than beet.
- Brussels sprout has more thiamin, niacin and Vitamin B6.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
USDA sources for nutritional information: Beets (Beets, raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and brussels sprouts contain similar amounts of calories - beet has 43 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, beets is lighter in protein, heavier in carbs and similar to brussels sprouts for fat. Beets has a macronutrient ratio of 14:82:4 and for brussels sprouts, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Brussels Sprouts | |
|---|---|---|
| Protein | 14% | 26% |
| Carbohydrates | 82% | 69% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and brussels sprouts contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both beets and brussels sprouts are high in dietary fiber. Brussels sprout has 36% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Brussels sprout has 67% less sugar than beet - beet has 6.8g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brussels sprout has 110% more protein than beet - beet has 1.6g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both beets and brussels sprouts are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 16 times more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has 18 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Beets and brussels sprouts contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 884 times more Vitamin K than beet - beet has 0.2ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin, niacin and Vitamin B6. Both beets and brussels sprouts contain significant amounts of riboflavin, pantothenic acid and folate.
| Beets | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.031 MG | 0.139 MG |
| Riboflavin | 0.04 MG | 0.09 MG |
| Niacin | 0.334 MG | 0.745 MG |
| Pantothenic acid | 0.155 MG | 0.309 MG |
| Vitamin B6 | 0.067 MG | 0.219 MG |
| Folate | 109 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 163% more calcium than beet - beet has 16mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 75% more iron than beet - beet has 0.8mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both beets and brussels sprouts are high in potassium. Brussels sprout has 20% more potassium than beet - beet has 325mg of potassium per 100 grams and brussels sprout has 389mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both beets and brussels sprouts contain significant amounts of luteolin.
| Beets | Brussels Sprouts | |
|---|---|---|
| luteolin | 0.37 mg | 0.33 mg |
| Quercetin | 0.13 mg | 1.92 mg |
| kaempferol | ~ | 0.86 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Beets | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 20 UG | 450 UG |
| alpha-carotene | ~ | 6 UG |
| lutein + zeaxanthin | ~ | 1590 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than beet per 100 grams.
| Beets | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.099 G |
| Total | 0.005 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both beets and brussels sprouts contain significant amounts of linoleic acid.
| Beets | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.055 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.055 G | 0.046 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Beets or Brussels Sprouts .
Note: The specific food items compared are: Beets (Beets, raw) and Brussels Sprouts (Brussels sprouts, raw) .
Beets g
()
|
Daily Values (%) |
Brussels Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or brussels sprouts contain more calories in 100 grams?Beets and brussels sprouts contain similar amounts of calories - beet has 43 calories in 100g and brussels sprout has 43 calories.
Does beets or brussels sprouts have more carbohydrates?
By weight, beets and brussels sprouts contain similar amounts of carbs - beet has 9.6g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does beets or brussels sprouts contain more potassium?
Both beets and brussels sprouts are high in potassium. Brussels sprout has 20% more potassium than beet - beet has 325mg of potassium in 100 grams and brussels sprout has 389mg of potassium.